JM & WarmUp SN(L),SN(R),Thruster(L),Thruster(R),Goblet SQ – 30s on each…rest 30s – 4 sets SN(L),SN(R),P/PP(L),P/PP(R),SW-SQ – 30s on each…rest 30s – 3 sets SN(L),SN(R),P/PP(L),P/PP(R),Thruster(L),Thruster(R),Goblet SQ,SW-SQ – 30s on each – 1 set Pairs: grab a partner….. you get 2KB’s per team. 1st person does DBL-SN for as long as they can…switch places… 3 sets per person. The 90s workout: DBL-KB… 30s DBL-SN,30s DBL-C,30s DBL-SW Hack Squats to finish
JM & WarmUp10 Increase weight & repeat WarmUp10 A timed set – 10 mins per arm using SW,C,P/PP,C&P/PP,SN. Ideal – 2mins on each.Total=20mins Bridge to finish. strict 60s,L 60s,R 60s,WalkingBridge 60s,strict 60s = 5 mins total
JM & Lazy15 WarmUp10 with a 16kg 16kg C – 1000 reps with one hand change is the objective – normally takes ~45 minutes Did 22mins(L), but 22mins(R) was too much for that side – damned blisters from the KB challenge interfered. tokk a 1min handswitch break at about 14min mark, then back to (R)
JM & WarmUp YAY! The SSST. 10 mins of snatches. See http://www.fitnessyoucanuse.com/SSST.html for more info.
JM & WarmUp The 2010: 20s work, 10s rest…any KB exercise that you like. 12mins total Kettlebox, but with kicks instead of punches to work the legs a bit. The KB challenge again (new group – they haven’t yet had the joyous experience of this workout, so we’ll share it with ’em). Technically speaking ….I hit a PB a new challenge record of 14. The last rep of the last set was outside the minutes finish by about 2 secs, so technically it shouldn’t count, but I’m hoping nobody will mind. The ring timer does shave a few